Aug 16 - My Hot Lunch & DK's Great Idea

Luckily, I had time to get away from work today to go hit the veloway for a quick lunch-time ride. It's hot as hell out, but you really don't notice it until you get done riding and start loading up the bike. WOW!

Veloway Lunch Crush Ride
3 laps for time
33:46 (pr)

Not bad, but I am still finding my rhythm on this. Need to remember gloves..simple but sweaty bars are slippery! I may put my clipless pedals on for next time to see if they make a difference.

DK has been posting on Facebook about how "stuff" is really good at taking over our lives. Looking around my house, especially the office and garage, I see a lot of "stuff" that I certainly don't need to hold on to any more. I have a goal to reduce the amount of "stuff" over the next week. eBay, Half Price Books, Goodwill, & Salvation Army - get ready!  Thanks a lot DK, I can't wait to see the difference... and the before & after photos!

Aug 13 - Lunchtime Crush

I have a new lunchtime crush -- the veloway. It's only two miles from home, so it's easy (if i can get away from work) to just head down there for a little fun in the blaring hot sun!


3 Laps for time, 9.3 miles
34:16

Not a bad lunch break. My bike needs some work, missing shifts is annoying.

Aug 12 - Oh man, what a WOD

This week at CrossFit Central, the WODs have been pretty freakin hard. Today was no exception.

Crossfit Central WOD
3 Rounds:
400m row
21 toe to bar
21 KB clean & press, 24kg
19:49 Rx

I've had a few "talks" with myself lately. I need to get my focus on things going on in my life back. I'd kinda lost my way over the summer, and it's nice to get things going in the right direction.

Aug 11 - Time Trial

Rode a time trial at the veloway today, which is 2 laps.  My bike is a 9spd mtn bike, and it's pretty heavy so for sure I could go faster on a road bike. It's all good though, pedaling at lunch is good stuff.

Two Lap Time Trial, 6.2 miles
21:11

Aug 4-10 - crazy times!

What a busy time, lots of time on the road and 14hrs of work to do in a 8hr day!

8/10 - Crossfit Central WOD
Elizabeth
21-15-9
Squat clean 135
Ring Dips
11:16 Rx

8/9 - Easy day
9mi bike, moderate 14mph pace
100 double unders - sucks

8/8 - Diving
Did lots of dives today, humped big steel doubles, stage bottles, etc.
No WOD

8/6 & 8/7 - Wreck diving in the Gulf. Three dives -- two on the Texas Clipper and one on a rig. Camping on the beach was miserable....

8/5 - Crossfit Central WOD
3 rounds for time:
45 lunges, 30 pushups, 15 burpees

8/4 - Rest day

July 29 - Yikes

Today the WOD looked pretty rough, but I didn't think it would bitch slap us like it did! The ring dips..holy fkin shit!  Gonna feel them tomorrow for sure...

Crossfit Central WOD

30-20-10 - KB Cleans, 32kg (72lb)
10-20-30 - Ring dips
11:32 Rx

Post Party

Plank -> pushups -> plank -> pushups -> plank -> rest ( I think?)
Twice.

The post party, after the ring dips, was absolutely crushing. For me, ring dips are killers, and this stuff after....pfff I think I did 7 or 8 pushups total in those two rounds and spent a good bit of time wondering how to stay off my face!

July 26, 27, 28 - Changing it up?

Trying to work on ways to change things up, do different things, and have more fun with workouts. I want to keep doing crossfit WODs, but add something else to it. I'm going to start adding some biking, kayaking, hiking w/a pack, etc - these are functional, no? 

July 26
Avg speed trial, 30min, known 3mile course.
15.5mph average

Not bad for a 9spd mtn bike. Could go much faster on a road bike.

July 27
Crossfit Central WOD
"Sally T"
2 Hang Squat Clean, Shuttle Run
4 HSC, Shuttle Run
6 HSC, Shuttle Run
8 HSC, Shuttle Run
6 HSC, Shuttle Run
4 HSC, Shuttle Run
2 HSC, Shuttle Run
4:58 Rx


4 rounds, 5min cutoff
15 situps, 20 wide arm pushups, 25 lunges
3rd round though pushups when time called.


July 28
60 min endurance ride, avg 14.7mph. Good fun, almost hit by a car turning in front of me.

July 22 - Back to it

The break from class at CrossFit Central is over, and today was back to "Go time." It was good to get back, as working out alone is never the same.

Crossfit Central WOD

handstand walk skill practice

3 rounds
400m run
21 wallball, 20lb
12 push-press, 95lb
14:15Rx

Jul 20 - Globo gym fun

Since I started working out at CrossFit Central a couple years ago, I've found it's harder and harder to workout at a globogym. I go to 24hr fitness sometimes - like when we have a week off at Central . Today I had a pretty good time, and got in some good work despite the hero doing curls in the freakin' squat rack with the bar only!

Warmup
Run 800 @ 7.0 speed on treadmill
50 squats
50 lunges
20 rounds of speed ladder, varied movements that we do at Central.

WOD 1
10,8,6,4,2
Dead Lift 225
Dips
6:23

WOD 2
Row 1k for time
3:39

WOD 3
Muscle-up progression using cable machine, interesting.
30 reps w/70lbs per side

Cooldown
Run 800 @ 5.0 speed

Foam roll, stretch, hit the door :))

July 15 - When coaches are away...

With a break in play, we are on our own. What to do? I haven't really ran much in a while, so today I decided to run...and it wasn't too bad, save the fact that I forgot to change to my new running shoes.

Run 5k
29:55

After
2 rounds
25 ghd hip extensions
25 ghd situps
(untimed)

July 11 - Earn your shower?

What a day! I saw an interesting WOD on the Crossfit main site the other day that looked like it might be fun, and change of pace. 30K bike for time! That's a pretty long ride, about 18.65 miles. After that, was a 45min dog walk then 4hrs of yard work...back to back to back.  I had a couple chicken and veggies meals from My Fit Foods along the way.  Killer, yes...fun, not all of it.

Crossfit.com WOD
Bike 30K
46:47

Shower definitely earned!

July 8 - Don't call it a comeback

Man, today was like the exact opposite of Tuesday at CrossFit Central. It's amazing how much difference good sleep, good food, and plenty of water can make.

CrossFit Central WOD

Ladder Skill/Speed work

"Tom Green"
SDHP 1-10
Thruster 10-1
95lb
9:20 Rx

July 7 - Dumbass Tax?

Going back to yesterday, the scuba charter I worked was supposed to be 9-1, so I ate breakfast and brought plenty of water. The charter ended up going until nearly 5pm and I felt pretty wiped out after not having any food and being out in the sun all day doing 4 dives. I got home, ate some turkey, veggies, and almonds and drank some coconut water. I drank a couple more quarts of water before bed and took some nighttime recovery.

I figured today would be fine, but I was f-ing dizzy and feeling like I was about to fall on my face.  Today was probably one of the worst workout performances I can remember having. I need to get my shit together and get back on track!! Hopefully the way I feel about today will be a reminder of what happens when I lose focus and have to pay the dumbass tax.

Crossfit Central WOD

5x5 floor press
135, 225, 245, 275, 275

3 rounds
45lb overhead lunge (distance of crossfit central gym bays and back)
250m run
DNF, RX...finished 2 rounds and about 1/3 of the next lunge... pathetic.

Yeah, I'm pissed about it.

July 1 - I've got balance and skill...or not

At least they gave us a break on the upper body...and hammered our legs today haha!  Pistols take a lot of skill and balance, not to mention strength.  I for sure have the strength to do them...balance & skill, hmmm not so much! What a fun, yet brutal, WOD. 

Crossfit Central WOD

"Norah"
21-18-15-12-9-6-3 reps of:
Pistols
GHD Hip Extension
Box Jump, 24" box
14:24

June 30 - Thoughts on recovery & hydration

With the vacation I took for almost two weeks, I haven't done too many pullups lately. So yesterday doing 100 wrecked my lats and shoulders...I am SO sore...wow!  Anyone else feeling the effects of Angie today?

Because of the above, recovery is on my mind today. I definitely need to order some Nighttime Recovery, Muscle Strength, and Catalyst!  Sleep has been a bit off and on, 7hrs average. I need to go to bed earlier.

At the CrossFit Movement & Mobility Cert, we went over the importance of being properly hydrated. Did you know that being 2% dehydrated can cause up to 5% reduction in your VO2 capacity? I bet it's a safe bet that being dehydrated will prolong being sore too!

June 29 - Angie is mean.

Some days a WOD just really makes you feel like you don't have anything left to give. Today's WOD "Angie" is a CrossFit Central benchmark WOD that we face every three months. Today was brutal, but with a new 20min cutoff vs 25min I knew I had to be faster than last time we did this.  I'm bummed at the DNF, but I didn't finish 25min cutoff previously as RXd so I was faster! I know for sure I could have finished the squats and been done well before 25min, so now to work on more work, less rest for next time.

CrossFit Central WOD

"Angie"  - 20min cutoff
100 Pullups
100 Pushups
100 Situps
100 Squats

DNF - I made it to 42 squats as RXd.

June 24 - Smackdown

Today was not really all that good of a day, but I still have a good attitude. The WOD at Crossfit Central was beyond brutal, but mainly due to my own failure to properly hydrate. Cramps in my hamstrings and lower back = piss poor performace. I MUST keep hydrated...or die?  :))

Crossfit Central WOD

Kettlebell fun
100m x 2 of the following, 24kg
rack carry each arm
overhead carry each arm
farmer walk each arm
20 russian swings
 
3 rounds
800m run
7 reps, bear complex, 135lb
-Did 2 rounds as RXd

June 22 - The Pain Train

After a week and a half of being on vacation in Curacao and then a trip to the gulf for even more diving and generally having the time of my life, reality and pain met me at 12:15pm today. I had done a few light workouts and swam a bit, but you know it was nothing like what goes down at Crossfit Central!


Crossfit Central WOD

5x5 Dual KB clean and press
used 24kg for all five rounds

3 rounds for time (team WOD)
64 lunges (each person does 64)
16 Muscleups (each person does 8)
32 Kettlebell swings, 32kg (each person does 16)
16:31
*did Jumping muscle-ups, KB as RXd

100 double unders for practice, most in a row was 7. Ugh. Got my Buddy-Lee rope, so hope it helps!

June 2 - Like Frogger!

Crossfit Central WOD

5x3 Push Press
135, 145, 155, 185, 225(miss, had to split into 2 then 1 single)


3 rounds for time
30 Dummy Jumps
7 HSPU
10 Hang Powerclean, 135lb
5:01

 Post
50 double unders

Lots and lots of jumping today. I was thinking, for some reason, about that old game Frogger when I was jumping over the parallette. Not too bad of a time, bummed I didn't get sub 5min.

June 1 - Heavy dose of SDHP!

Crossfit Central WOD

5x3 SDHP

95, 115, 135, 185  (we couldnt count to 5 i guess)

AMRAP 12 min
15 Squats
9 Toe to bar
6 SDHP, 135lb
7 + 3 SDHP RX

50 double unders to practice...most in a row was 6 I think.